Shoulder Press
For load
5-4-3-2-1
go every 3 min

---

Goal & Intensity:
- Build a strong and strict overhead press without leg drive.
- Execution: Perform 5-4-3-2-1 reps, increasing weight each round, starting every 3 minutes.
- Progress: Focus on controlled movement and a tight core. Save energy for the final lift.
- Tip: Lock arms directly overhead, not forward. A slow eccentric phase improves strength and control.
RPE: 8-9

E90s x9

3pos. power snatch

above knee + below knee + floor / TnG

7 x every 2 min

Halting Clean Deadlift
+
High hang Clean
+
Front squat

---

Goal & Intensity:
- Develop leg drive/speed for triple extension, and learn faster turnover for clean.
- Execution: Perform the complex every 2 minutes, keeping the same load through out. Add +2-4 kg to last time 7.4.
- Progress: Focus on an explosive pull and a solid receiving position.
- Tip: Think about "shoulder over the bar" and/or extend your knees
RPE: 7-8

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

CrossFit Games Open 21.2

](http://

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Time cap: 20 min.

Rx’d (Ages 16-54)
♀ 35-lb. dumbbell, 20-in. box (15kg)
♂ 50-lb. dumbbell, 24-in. box (22,5 kg)
Scaled (Ages 16-54)
♀ 20-lb. dumbbell, 20-in. box (step-ups permitted) (10kg)
♂ 35-lb. dumbbell, 20-in. box (step-ups permitted) (16kg)

10 Rounds:

• 30 sec max 5 m shuttle runs
• 30 sec rest

One hand touch past 5 m mark. Each run counts as 1. Score is total distance by multiplying total shuttles by 5m – if athlete is caught in the middle when 30 second expires they may complete and count that run.

EMOM 10
1 Thruster

• Rest 3:00

EMOM 10
1 Squat Clean

1-1-1-1-1-1-1-1

Back Squat 6x2

RPE 4 (1-2 reps in the tank)

In pairs 40min

Row

while the other does

3 rounds of:
6 Pull-Up
8 HSPU
12 Air Squat

HR ~70%